Why Does My Hip Pop When I Walk?

Hearing a popping sound or feeling a snapping sensation in your hip when you walk can be worrisome. For most people, these symptoms are the result of snapping hip syndrome. This condition results from tendons around the hip rubbing over bone with repeated leg movement. It is common in runners, dancers, and young athletes. 

Should you worry about popping in your hip when you walk? Usually no, and there are ways to manage your symptoms. But it helps to know more about the types of snapping hip syndrome and when to see a healthcare professional for your symptoms. 

Why does your hip pop when you walk?

If your hip pops when you walk or move your leg around, you could have snapping hip syndrome. This is a common condition that causes a snapping or popping sensation in or around your hip with movement. There are three main types of snapping hip syndrome, and each has a different cause.

External snapping hip syndrome

External snapping hip syndrome occurs on the outer side of the hip. It is caused by the IT (iliotibial) band rubbing over a bump on the thigh bone called the greater trochanter. When you lift your leg, your IT band moves over the greater trochanter. Over time, this can lead to repeated friction that can irritate the IT band and underlying bursae, which are small fluid-filled sacs that provide cushioning. 

Internal snapping hip syndrome

Internal snapping hip syndrome occurs in the front of the hip joint. It is caused by the iliopsoas (hip flexor) tendon rubbing over bone near the hip socket. The tendon can catch on the top of the underlying bone then snap back into place. This results in an uncomfortable snapping sensation in the front of the hip with leg movement.

Intra-articular snapping hip syndrome

Intra-articular snapping hip syndrome occurs within the hip joint itself. Common causes include labrum tears or loose bodies. The labrum is a ring of cartilage that helps stabilize the ball-and-socket hip joint. Loose bodies are free-floating portions of cartilage or bone that have broken off. 

Injury or wear and tear can cause labrum tears or loose bodies to form, which interfere with smooth motion of the hip joint. The top of the thigh bone will get stuck and pop or click as it moves over a labrum tear or loose body when you move your hip. There’s usually a catching sensation and groin pain, as well.

EXPERT PICKS: WHAT TO READ NEXT

• Groin pain can point to hip joint problems. Here are some common causes of groin pain with walking.

• Strengthening exercises can ease hip bursitis. These exercises can help keep your symptoms at bay.

• Chronic joint pain can affect your mobility. But it can help to keep moving. Hear from someone who refuses to let her hip pain slow her down.

What does a popping hip feel like?

A popping hip will cause a popping or snapping sensation in or around your hip depending on the underlying cause. For most cases, the snapping sensation results from movement of a tendon over bone. This sensation is usually uncomfortable but not necessarily painful. 

If your snapping hip has been going on for a long time, your tendons and underlying bursae can become very inflamed. With these cases, your popping hip may be painful every time your tendon moves over bone. A popping hip due to irritation inside your hip joint may also be painful and restrict your hip movement.

How do you stop your hips from popping?

Most cases of snapping hip syndrome are due to muscle tightness or inflammation. In these cases, at-home treatment methods are often very effective for managing symptoms. Try the following methods to stop your hips from popping.

Modify your activity

Rest from aggravating activities is one of the most important things you can do to stop your hips from popping. Repetitive movement increases tension on the tendons around the hips. Taking rest days from exercise can reduce strain and allow inflammation to calm down. Cross training can also help keep you active while avoiding the same repetitive movements that irritate your symptoms. 

Try targeted stretches

Most cases of snapping hip syndrome are due to tight tendons rubbing over bone. Stretching the muscles that attach to these tendons can reduce pulling on the tendons to relieve tension. For external snapping hip syndrome, focus on your IT band. For internal snapping hip syndrome, focus on your hip flexors (iliopsoas).

1. IT band stretch (standing)

This IT band stretch increases the flexibility of the tensor fasciae latae (TFL) muscle. This muscle attaches to the IT band. When it is too tight, it pulls on the IT band and can lead to external snapping hip syndrome.

• Step 1: Start in a standing position. You can stand in front of a counter or chair to hold onto for support if needed. 

• Step 2: Cross your right leg behind the left. Your feet should be flat on the floor about shoulder-width apart. 

• Step 3: Push your right hip out to the right and lean toward your left side, feeling the stretch along the side of your right hip. Reach your right arm up and over to the left. 

• Step 4: Hold for 30 seconds, then relax.

• Step 5: Repeat 3-5 times on each side. 

2. Iliopsoas stretch (kneeling lunge)

This stretch targets the iliopsoas muscles, or hip flexors, which connect the spine to the thigh bone. These muscles control lifting of the leg and easily become tight with activities like running and jumping. With repeated strain, internal snapping hip syndrome can develop. 

• Step 1: Start in a half-kneeling position with your right knee on the floor and left leg in front of your body. Your left foot should be flat on the floor with your left knee and ankle aligned perpendicular to the floor. The top of your right shin and top of your right foot should be flat on the floor with your hip and knee aligned with each other.

• Step 2: Lean forward and squeeze your right glute to push your right hip forward. You should feel a stretch along the front of your right hip.

• Step 3: Hold for 30 seconds, then relax. 

• Step 4: Repeat 3-5 times on each side. 

Improving the strength and stability of your hips can restore muscle balance. This can help reduce strain with repeated movements to allow your body to keep up with your activity demands. To reduce pressure on your hips, try strengthening your glutes with exercises like bridges and clamshells.

When should you see a doctor about a popping hip?

Talk with your healthcare professional if your popping hip continues to bother you after trying the above treatment methods. You may require additional treatment like physical therapy to work out any muscle imbalances. 

You should also talk with your healthcare professional if your popping hip gives you pain. Snapping hip syndrome can lead to bursitis, painful inflammation of underlying bursae. Additional treatment like corticosteroid injections may be recommended to decrease inflammation. 

If your healthcare professional suspects a problem inside your hip joint, they may recommend imaging tests to get a closer look. Surgery is appropriate in some cases to remove loose bodies or repair a damaged labrum. 

Why trust our experts?

Written by:

Kristen Gasnick, PT, DPT

Kristen Gasnick, PT, DPT, practices outpatient rehabilitation focusing on orthopedic injuries and post-operative recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts